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Drill 1

Weighted Arm Lift

If you do not have small hand weights, use two water bottles, two cans of soup, etc.  Get creative!


  • Hold the water bottles or weights, one in each hand with your arms down by your thighs

  • With your knees slightly bent, raise your arms over your head

  • Lower your arms down slowly back to your thighs

Follow the chart for your group

Flippers - 2 sets of 8

Junior Bronze - 2 sets of 10

Senior Bronze - 3 sets of 10

Silver - 3 sets of 12

Gold - 3 sets of 15


Drill 2

Shape on Floor

  • Lay flat on your stomach on the floor. 

  • Extend your fingers as far as you can while pushing your armpits into the floor.

  • Move your fingers back. Repeat 5x.

  • Next press your hips into the floor, feeling your feet lift up. Relax. Repeat 5x.

  • Lift your hands off the floor with your fingers flexed.  Relax. Repeat 5x.


Drill 3

Drill 4

Save the Handstand

  • Kick up to a handstand and when you feel yourself falling either forwards or backwards, try to save it at least once.  If you can save it more than once keep going!

  • Set a timer for 3 minutes and keep trying!

Spiderwalk Against Wall

  • Do a spiderwalk against the wall (belly to the wall) 

  • Try to get as close to the wall as you can with a tight body position

15-20 seconds (Flippers)

20-35 seconds (Junior Bronze/Senior Bronze)

35-55 seconds (Silver)

55-70 seconds (Gold)

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